Health-and-Nutrition/C2/Vegetarian-recipes-for-adolescents/English-timed
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| 00:01 | Welcome to the Spoken Tutorial on Vegetarian recipes for adolescents. |
| 00:05 | In this tutorial, we will learn: What is adolescence? |
| 00:09 | Importance of nutrition during adolescence and |
| 00:12 | How to prepare vegetarian recipes for adolescents such as:
Soybean cutlet, |
| 00:18 | Sorghum and Tomato cheela, |
| 00:20 | Peanut curry,
Pearl millet and Sorghum vegetable khichdi and |
| 00:24 | Stuffed paratha with Sesame seed chutney. |
| 00:28 | First, let us understand what is the period of adolescence? |
| 00:32 | Adolescence is the period of transition from childhood to adulthood. |
| 00:37 | 10 to 19 year old individuals are considered as adolescents. |
| 00:42 | During this period there are physical, sexual, mental and social developmental changes. |
| 00:49 | Now, let us look at the reasons for increased nutritional requirements during adolescence. |
| 00:55 | First, there is a rapid increase in physical growth such as height and weight. |
| 00:59 | Second, for providing nutritional support to the body during illness and pregnancy. |
| 01:06 | During this period, adolescents may also go through emotional changes such as stress, anxiety and mood changes. |
| 01:15 | Also, during adolescence there are social developmental changes. |
| 01:20 | For example, there are changes in their lifestyle and food habits. |
| 01:25 | Their food choices may be affected by what their friends like or dislike. |
| 01:29 | Therefore, good nutrition is important to support these developmental changes. |
| 01:35 | An adolescent female requires 2000-2400 calories and 40-55 grams of protein per day. |
| 01:43 | Let us look at some healthy vegetarian recipes for adolescents. |
| 01:47 | Before we begin, note that in all the recipes being explained in this tutorial, 1 cup is equal to 250 millilitres. |
| 01:55 | Our first recipe is Soybean cutlet: |
| 01:58 | For preparing this, you will need:
¼ cup Soybeans, ¼ cup split Bengal gram, |
| 02:04 | ½ Beetroot,
¼ cup boiled Peas, |
| 02:07 | 2 tablespoon Peanut powder,
1 teaspoon Gram flour, |
| 02:11 | 1 teaspoon Coriander powder,
½ teaspoon Red Chilli powder, |
| 02:16 | ½ teaspoon dry Mango powder,
Salt to taste, |
| 02:20 | 1 teaspoon Drumstick leaves powder,
2 teaspoon Sesame seeds, 1 teaspoon Oil. |
| 02:26 | To begin, we will first sprout the soybeans.
Soak the soybeans in water overnight. |
| 02:32 | Drain the water and keep them on a strainer to remove excess water. |
| 02:35 | Keep the soybeans in a cool and dry place away from direct heat. |
| 02:40 | Everyday wash and drain the soybeans 2-3 times until sprouts appear.
This will avoid spoilage of soybeans. |
| 02:49 | It may take around 3-4 days for soybeans to sprout. |
| 02:53 | Now, soak the split bengal gram overnight. |
| 02:56 | Strain it the next day in a strainer. |
| 02:58 | In a pressure cooker, cook split bengal gram and sprouted soybeans together. |
| 03:03 | Use one cup of water and cook until one whistle.
After cooling, blend soybeans and split bengal gram together to make a thick paste. |
| 03:12 | Now to make the drumstick leaves powder:
Roast the drumstick leaves on medium heat. |
| 03:17 | Let it cool and make a powder of it using mixer or a grinder. |
| 03:22 | To prepare the cutlet mixture-
In a bowl take ground soybeans and split bengal gram. |
| 03:28 | Add grated beetroot and boiled peas.
Now add peanut powder, gram flour and drumstick leaves powder. |
| 03:35 | Add rest of the spices and mix it well. |
| 03:38 | Then make small round cutlets of it.
Coat the cutlets evenly with sesame seeds on all sides. |
| 03:45 | Now, heat the oil in a pan and cook the cutlets from both the sides.
Soybean cutlet is ready. |
| 03:51 | This recipe is rich in:
Protein, Calcium, Iron, Magnesium, Omega 3 fatty acid. |
| 03:57 | Let us move on to our next recipe which is Sorghum and Tomato cheela. |
| 04:01 | For this recipe, you will require: 1/2 cup Sprouted sorghum,
2 tablespoon Gram flour, 1 teaspoon Drumstick leaves powder, |
| 04:09 | 1 Tomato and ½ Onion,
1 tablespoon Curd, |
| 04:12 | ½ teaspoon red Chilli powder,
½ teaspoon Coriander powder, |
| 04:16 | ½ teaspoon Turmeric powder,
Salt as per taste, |
| 04:19 | 1 teaspoon Oil. |
| 04:21 | Please note that the procedure to make leaf powder has been explained earlier in the same tutorial. |
| 04:27 | First we will prepare the Sorghum powder using sprouted Sorghum. |
| 04:31 | Dry the sprouted Sorghum in sunlight for a day or two. |
| 04:34 | Now roast them on a low flame till it completely dries off. |
| 04:38 | Next, make a powder of it using a stone grinder or a mixer. |
| 04:42 | Now, let us begin with the recipe:
Take Sorghum powder and Gram flour in a bowl. |
| 04:48 | Add rest of the ingredients and spices. Mix well and add water gradually. |
| 04:53 | The batter should be thick pouring consistency. |
| 04:56 | Heat a pan and grease it with oil. |
| 04:58 | Pour a spoonful of batter on the pan and spread it in circular motion. |
| 05:03 | Cook the cheela on medium heat on both sides. |
| 05:07 | Sorghum cheela is ready. |
| 05:09 | Sorghum is a good source of Protein, Magnesium, Zinc and Fiber. |
| 05:14 | If Sorghum powder is not available you can use-
Finger millet powder or Pearl millet powder or Amaranth powder.
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| 05:22 | Cheela can be eaten with:
Gooseberry chutney, Coconut chutney, Lemon pickle, Tomato chutney or Curd. |
| 05:30 | Gooseberries, Lemons, Tomatoes, Guava, Oranges are good sources of Vitamin C. |
| 05:37 | Try to have food rich in Vitamin C with your meals. This will enhance Iron absorption in the body. |
| 05:43 | Iron requirements are higher in adolescent females as compared to males
due to menstrual blood loss. |
| 05:50 | Let us move on to our next recipe which is Peanut curry. |
| 05:53 | To prepare this recipe, you will need:
½ cup Peanuts, ½ cup Ridge gourd, |
| 05:58 | 1 medium sized Onion,
1 small Tomato, 4-5 pieces Coconut, |
| 06:04 | ½ teaspoon ginger garlic paste,
¼ teaspoon red chilli powder, |
| 06:08 | ¼ teaspoon coriander powder,
¼ teaspoon turmeric powder, |
| 06:12 | ½ teaspoon cumin seeds,
Salt as per taste, 1 teaspoon oil. |
| 06:18 | Procedure: First soak the peanuts in water overnight. |
| 06:21 | Now pressure cook them in 1 cup of water for 2 whistles. |
| 06:25 | Meanwhile grind the onion, tomato and coconut to make a thick paste. |
| 06:30 | Heat oil in a cooking pot and add some cumin seeds and ginger garlic paste.
Now add the ground paste to it. |
| 06:37 | Add pieces of ridge gourd and rest of the spices.
Saute it for 2 minutes. |
| 06:42 | Add the boiled peanuts in the cooking pot. |
| 06:45 | Now add half cup of water to make the gravy and cook on low flame for 5 minutes.
Peanut curry is ready. |
| 06:53 | Incase peanuts are not available, you can also use:
White Chickpeas, Whole Bengal Gram, Kidney Beans, Cashew Nuts. |
| 07:02 | And if ridge gourd is not available then you may use:
Pumpkin, Snake gourd, Brinjal or Capsicum. |
| 07:09 | Peanuts contain good quality fats. |
| 07:12 | They are also excellent sources of :
Proteins, Magnesium , Zinc and Antioxidants. |
| 07:19 | Nuts and legumes also contain Folate. |
| 07:22 | Adequate amount of Folate during adolescence will help to prevent birth defects during pregnancy. |
| 07:28 | Next we will learn the recipe for Pearl millet and Sorghum vegetable khichdi. |
| 07:33 | To prepare this recipe you can use a combination of-
Amaranth or Kodo millet or Finger millet or Foxtail millet. |
| 07:41 | Ingredients required for this recipe are:
⅓ cup Pearl millet, ⅓ cup Sorghum, |
| 07:46 | ⅓ cup Green gram,
1 tablespoon Peanuts, |
| 07:49 | ½ cup of mixed vegetables such as Carrots, French beans, Peas,
½ medium sized Onion, |
| 07:56 | ½ teaspoon Cumin seeds,
1 teaspoon Curry leaves powder, |
| 07:59 | ¼ teaspoon Red chilli powder,
¼ teaspoon Turmeric powder, |
| 08:04 | Salt to taste,
1 teaspoon Oil or Ghee. |
| 08:07 | Please note that the procedure for leaves powder has been explained earlier in the same tutorial. |
| 08:12 | Procedure: First, soak the Pearl millet and Sorghum in water overnight. |
| 08:17 | Strain it the next morning and keep it aside. |
| 08:20 | Heat oil or ghee in a pressure cooker.
To it add cumin seeds and sliced onion. |
| 08:25 | Add the vegetables, spices, salt and mix well. |
| 08:29 | Saute it for 2 minutes.
Add pearl millet, sorghum and green gram in the cooker. |
| 08:35 | Now add 2 cups of water and cover the pressure cooker. |
| 08:38 | Cook on high flame until 3 whistles. |
| 08:41 | Then cook for 15 minutes on low flame. |
| 08:44 | Pearl millet and sorghum vegetable khichdi is ready. |
| 08:47 | This recipe is rich in Protein, Iron, Calcium , Magnesium and Zinc. |
| 08:53 | Now we come to our last recipe which is stuffed paratha with Sesame seed chutney. |
| 08:59 | To prepare this recipe, you will require:
1 cup whole Wheat flour, ½ cup Bengal gram, |
| 09:05 | ½ medium sized Onion,
½ teaspoon Carom seeds, |
| 09:08 | 1 teaspoon Flax seeds powder,
½ teaspoon dry Mango powder, |
| 09:13 | ½ teaspoon Coriander powder,
¼ teaspoon red Chilli powder, |
| 09:17 | 1 Lemon,
Salt to taste, 2 teaspoon Oil or 2 teaspoon ghee. |
| 09:23 | First we will see how to make roasted bengal gram powder.
Heat a pan and roast bengal gram for 2-3 minutes. |
| 09:30 | Stir it continuously to avoid burning.
Once it is roasted, keep it aside for cooling. |
| 09:36 | Now, grind the roasted bengal gram into fine powder. |
| 09:40 | Now to prepare the filling:
First mix the roasted bengal gram powder and chopped onions. |
| 09:46 | Now add red chilli powder, dry mango powder, coriander powder, salt and mix well. |
| 09:52 | Add some lime juice and water to bind the filling. |
| 09:55 | Let us see how to prepare the paratha. |
| 09:58 | Take whole wheat flour in another bowl and add flax seeds, carom seeds and salt. |
| 10:03 | Add required amount of water and prepare a soft dough. |
| 10:07 | Now divide the dough into balls. |
| 10:09 | Roll out to make parathas and fill a portion of filling in the center. |
| 10:13 | Enfold the filling properly and make flat balls. |
| 10:17 | Now roll it again to make a paratha. |
| 10:20 | Heat pan and cook the paratha from both sides.
Stuffed paratha is ready. |
| 10:25 | For the filling, if roasted Bengal gram is not available, you can use: |
| 10:29 | Boiled split Bengal gram or Sprouted boiled Green gram, |
| 10:34 | The paratha can be served with sesame seed chutney. |
| 10:38 | For preparing Sesame seed chutney you will need:
¼ cup Sesame seeds, |
| 10:42 | 1 tablespoon split Bengal gram,
4-5 pieces of fresh Coconut, 3-5 pieces of Tamarind, |
| 10:49 | 1 dried red Chilli,
2-3 Garlic pods, |
| 10:52 | 1 teaspoon Cumin seeds,
Salt to taste, 1 teaspoon Oil. |
| 10:57 | Procedure: Heat oil in a pan. |
| 11:00 | Roast the Sesame seeds, Bengal gram, Garlic, Coconut, red Chilli and Cumin seeds.
Roast it for 2 minutes. |
| 11:07 | After removing it from flame add salt and tamarind.
Grind all the ingredients. |
| 11:14 | Add half cup of water to make a smooth paste.
Sesame seed chutney is ready. |
| 11:19 | This recipe is rich in:
Proteins, Calcium , Magnesium, Zinc and Folate. |
| 11:25 | These nutrients will help in muscle and skeletal development. |
| 11:29 | It is important to get adequate amount of Calcium through diet from an early age. |
| 11:34 | Deficiency of Calcium can lead to osteoporosis in females in later stages. |
| 11:40 | All of the recipes in this tutorial are rich in nutrients which are required for adequate growth during adolescence. |
| 11:47 | This brings us to the end of this tutorial on vegetarian recipes for adolescents.
Thanks for joining. |
